MAKE THIS WINTER BETTER WITH BEANS

As the Canadian winter closes in around us and the holidays approach, our thoughts turn to comfort foods and home baking. Looking to bump up the nutrition of your favourite dishes? Simply adding beans can double the protein and fibre content of a meal—yes, even your sweet treats.

Did you know that we grow dry beans right here in Ontario? Of the 28,000 grain growers in Ontario, just over 1,000 of them also grow dry beans. Dry beans include tasty varieties like navy beans, kidney beans, and Romano beans, all favourites for homemade chilis or autumn soups, and an excellent secret ingredient for baked goods. Our Apple Bean Cake with Warm Cranberry Sauce is made with navy beans and makes a beautiful, tasty, and protein-packed addition to your holiday dessert menu.

Any meal is better with beans!

ONTARIO DRY BEANS ARE WORLD FAMOUS!

Coveted for their exceptional quality, 90 per cent of the Ontario dry bean crop is exported to over forty countries around the world. You can find Ontario beans right here at home too—if you know what to look for.

SHOPPING FOR LOCAL BEANS

Many brands are starting to feature “Product of Canada” or “Grown in Canada” in prominent positions on their product labels. You can also check the fine print on products to see if “made with domestic ingredients” is listed. If the product you are purchasing includes any of this information the beans within are coming from either Ontario, Manitoba, or Alberta.

It is much more difficult to determine what province the beans you are purchasing come from, but we can give you some insider information to help narrow it down.

WHAT BEANS GROW WHERE IN CANADA?

• White Pea beans (Navy Beans)–Ontario, Manitoba

• Black beans–Ontario, Manitoba, Alberta

• Kidney beans–Ontario, Manitoba

• Cranberry beans (Romano Beans)– Ontario, Manitoba

• Pinto–Alberta, Manitoba, and a very small amount in Ontario

• Great Northern beans–Alberta

• Adzuki Beans–Ontario

For example, if you pick up a can of Romano beans, kidney beans or navy beans, that say product of Canada or made with domestic ingredients—those beans are from either Ontario or Manitoba.

Need some guidance on how to make your meals better with beans? Visit betterwithbeans.ca for lots of great recipes, how to videos, and so much more. @ontariobeans

betterwithbeans.on.ca

Apple Bean Cake with Warm Cranberry Sauce

Serves 12

INGREDIENTS: APPLE BEAN CAKE

• 1 1/2 cups (350 mL) white pea beans, soaked and cooked or canned in water, drained and rinsed

• 1/2 cup (125 mL) apple juice

• 1 cup (250 mL) vegetable oil

• 3 eggs • 2 tsp (10 mL) vanilla

• 1 1/2 cups (350 mL) cooking apples, peeled and grated •

1 1/2 cups (350 mL) brown sugar

• 3 cups (750 mL) all-purpose flour

• 2 tsp (10 mL) baking soda

• 1 tsp (5 mL) cinnamon

• 1/2 tsp (2 mL) nutmeg •

1/2 tsp (2 mL) ground cloves •

1/4 cup (50 mL) chopped pecans

DIRECTION: APPLE BEAN CAKE

1. Preheat oven to 350°F (180°C).

2. In a food processor or blender, puree beans with juice until smooth. Transfer puree to a large mixing bowl and stir in eggs, vanilla, apples and oil. Add sugar and mix well. Combine remaining dry ingredients together and gently fold into wet ingredients. Pour into a greased bundt pan. Bake for 40-50 minutes or until a toothpick inserted in the middle of the cake comes out clean. Remove from the oven and cool for 15 minutes. Turn out of the pan and allow the cake to cool to room temperature. To lower the fat content of this recipe, substitute 1 cup of vegetable oil with 1/2 cup of vegetable oil and 1/2 cup of apple sauce!

3. Don’t have a bundt pan? Use a muffin pan for mini cakes instead.

INGREDIENTS: WARM CRANBERRY SAUCE

• 2 zest and juice of oranges

• 1/2 cup (125 mL) water

• 1/2 cup (125 mL) white sugar

• 2 cups (250 mL) cranberries

• 2 tbsp (25 mL) cornstarch

• 1/4 cup (50 mL) water

DIRECTION: WARM CRANBERRY SAUCE

1. In a medium-sized saucepan over medium heat, combine juice, zest and water.

2. When hot, add sugar and cranberries. Dissolve the cornstarch in 1/4 cup (50 mL) of water and add to saucepan. Simmer over low heat for one minute, stirring gently.

3. Remove from heat. Do not overcook or use high heat. Serve (warm) sauce over slices of Apple Bean Cake and garnish with whipped cream if desired.

NUTRITION

(FOR 1 SERVING): Calories 525; Protein 7 g; Fat 22 g; Carbohydrates 75 g; Total Dietary Fibre 3.8 g; Sodium 253 mg;